Keto and Low Carb Flour Substitute in everyday cooking and baking to get the best results possible with our lifestyle. From the most popular Almond Flour and Coconut Flour up to variations of Protein Powders and binding agents such as Psyllium or Xanthan Gum, we have it all covered.
Keto and Low Carb Pantry
With a variety of Keto Pantry ingredients, I am adding a whole list of Keto Flour Alternatives to look at. Whether it is Sugar Substitutes, Milk Alternatives, Keto Pasta Variations, or Kitchen Gadgets to ease up your cooking, I have put it all together for you.
The Ultimate Guide to Low-Carb Flours
Read and learn different types of Flour Alternatives in Keto and Low Carb Baking. There are several varieties, mentioning the most important and the one used the most:
- Almond Flour
- Coconut Flour
- Psyllium Fiber
- Potato Fiber
- Oat Fiber
- Bamboo Fiber
8. Flax Meal
9. Natural Protein Powder
10.Flavored Protein Powder
12. Guar Gum
13. Pork Rinds
14. Nutritional Yeast
Loved and used the most, Almond Flour is our Go to Low Carb and Keto Alternatives.
People love almond flour because it’s gluten-free, and it’s also a great choice for anyone on a low-carbohydrate diet.
Almond Flour Varieties
- Almond Flour Regular
- Ground Almonds
- Almond Meal
- Almond Flour Un-fattened
Nutritions of Almonds
As we know, Almonds nutrition is highly impressive. The awesome thing about almond flour is that it’s simply ground-up almonds so it gives you all of the original almond’s health benefits.
One cup of almond flour contains about 90 almonds and provides more than 100 percent of the daily requirement for vitamin E.
It’s super versatile and can be used in all kinds of baked foods. It packs a potent punch of nutrition, unlike a typical gluten-rich, overly processed flour that does nothing good for your health.
Science has shown that almonds are a natural powerhouse when it comes to heart health, blood sugar management, and even some types of cancer. Studies have also found that the almonds that make up its namesake flour are even better than complex carbohydrates when it comes to losing weight and maintaining a slimmer waistline.
Health Benefits of Almond Flour
Almond flour is an especially good source of vitamin E. It also contains iron, manganese, magnesium, potassium, calcium, and other minerals. All-purpose wheat flour contains low levels of iron and B vitamins just for comparison.
Almond flour is made of almonds and only almonds, which are first blanched to remove the skin and then ground up to a very fine consistency.
Almond Flour Regular
Regular Almond flour is made of almonds and only almonds, which are first blanched to remove the skin and then ground up to a very fine consistency.
Ground Almonds are very similar to Almond Flour except having a tidy bit thicker consistency. The difference is so minimal, that most of the time you will not even realize it.
The only Hughe difference is a PRICE.
If you are looking to use Almond flour regularly and are conscious of the price, turn to Ground almonds without the skin instead. I use them in most of my cooking and baking.
Almond Meal is the same ground almonds as previously mentioned, only the skin is left on.
It has got some benefits as the skin of almonds is very rich in antioxidants.
It is great to have them at home for cooking and baking. I used them whenever I cook something chocolatey or dark. There you do not see the difference unless you are looking to achieve those white looking cakes.
Un-fattened Almond Flour
Un-fattened almond flour only contains 7 grams of carbs in 100 grams of flour (compare to normal wheat flour which contains circa 60g of carbs in 100g)
It is a type of Almond Flour where extra oil is taken out and the consistency of this Un-fattened Almond Flour is very much similar to Coconut flour inconsistency as well as dryness.
It is perfect to use for thickening sauces or cooking puddings.
Recipes made with Almond Flour
- Keto Egg Noodles
- Keto Butter Cookies
- Keto Shortbread Cookies
- Low Carb Crepes
- Low Carb Granola
- Keto Chaffles
- Ice Cream Cones
Coconut Flour is very popular in Keto Lifestyle as it contains a minimal amount of calories from all of the Low Carb Alternatives.
You only need a tiny amount as Coconut Flour is much more dense and dry.
Coconut Flour has gone fewer calories than almond flour but more carbohydrates, so it depends on your choice and what you prefer.
Coconut Flour Consistency
As per consistency, coconut flour is much denser and you need less of it compare to grained almonds. I would compare her to Unfastened almond flour but with a coconut flavor.
Coconut flour is made from ground and dried coconut meat. Once the outer green husk of a coconut is removed, what remains inside is the rich, inner white lining which is the coconut meat. Coconut flour is a good source of iron, manganese, copper, and several other minerals.
Coconut flour is not actually “flour” in the way we normally think of it; it contains zero grains, zero nuts, and is made completely of pure coconut. Flour can be made from many things including nuts, seeds, dried vegetables, and of course coconut meat.
There are numerous reasons to love all that coconut flour nutrition has to offer, especially the fact that it’s high in nutrients, low in calories, and versatile in many recipes.
Recipes made with Coconut Flour
- Steamed Keto Bread
- Keto Italian Breadsticks
- Easy Homemade Keto Gnocchi
- Spinach Gnocchi
- Bacon and Cream Gnocchi
- Keto Gnocchi Tomato Basil
How to replace Almond Flour with Coconut Flour?
Is it possible to replace Almond Flour with Coconut Flour in Keto Cooking and Baking?
That is a great question everyone asks.
When you are living our lifestyle for longer, you might already know the answer.
But when you are just starting, it is good to learn something new.
Even though both Almond and Coconut Flour are used regularly in baking, those 2 have a completely different consistency.
Almond Flour can be a substitute to normal flour by almost 1 to 1.
But Coconut Flour is much heavier and extremely dry. Replacing it within any recipe you have to count, that Coconut Flour needs much more liquid and very little amount as a replacement.
The ratio of Almond Flour to Coconut Flour
The ratio of Almond Flour to Coconut Flour is 3 to 1.
For every Cup of Almond Flour needed, replace it with ¼ cup of Coconut Flour.
Additionally, bear in mind, that you will get a slight coconut taste when using coconut flour.
Keto Recipes with a combination of Nut Flours:
Dietary Fibers are a perfect addition to our lifestyle. Soluble such as Oat Fiber and Psyllium are pretty popular in Keto baking.
Psyllium Husk is the most known fiber used in Keto cooking and baking.
Although psyllium husk is not flour, it is a great addition to any low carb pantry.
Psyllium husk is all fiber and is used as a colon cleanser. In baking, it can add volume and thickener to help the recipes bind together. This leaves a recipe with a great crumb-like texture.
Recipes made with Psyllium Husk
- Keto Everything Bagels
- Homemade Low Carb Pasta
- Bread Dumpling – Steamed Bread
- Yogurt Keto Chaffle
- Fiber Bread Rolls
- Keto Farmers Bread
Not known or available in the US, this Keto Fiber is a perfect addition to baking and cooking in our lifestyle.
With 8g of carbohydrates in 100g of Fiber, it is identical to almond flour, with more like bread flour consistency.
65 g of Fiber just shows, there is no need for an additional explanation of why we should add this Potato Fiber to our daily plan.
Potato Fiber has been well known in Scandinavian Countries and Germany and our Keto Farmer’s Bread is the Keto Bread, I can honestly say, is the best Bread in our lifestyle with the look, feel, smell and taste like any ordinary Farmers Bread.
And all of this, thanks to Potato Fiber
Similar to Potato Fiber, Oat Fiber is a great addition to Keot baking and most importantly available all over the US market. It is a great replacement with all of the recipes I make including Potato Fiber.
Another Great Insoluble Fiber is used in our lifestyle. The difference between Potato and Oat fiber as you see in the pictures as well is its beautiful snow-white color.
Fiber Keto Recipes:
Flax meal is also known as ground flax, ground flaxseeds, or linseed. Flaxseeds are very nutritious and are a good source of vitamin B1, Copper, and Omega 3. What’s great about baking with flax meal is that not only can it replace flour in recipes, but it can also replace eggs in recipes.
Low carb flour can be made from :
- Sunflower seeds
- Pumpkin seeds
- Chia seeds
- Hemp seeds
- Sesame seeds
It does not stop …….
the choice is really big those days.
All those flours I seldom buy. I have always all the seeds handy at home and grain only the amount I need for a particular dish. In that way everything keeps fresh.
Collagen or Gelatin is largely composed of the amino acids glycine and proline, which many people don’t consume in adequate amounts as they are found in the bones, fibrous tissues, and organs of animals and as a population, we don’t consume these parts as much anymore.
These amino acids are needed not only for proper skin, hair, and nail growth but for optimal immune function and weight regulation!
Recipes using Collagen
One of the many magical properties of gluten is that it helps baked goods rise and hold their shape. Since gluten is a protein, subbing in another protein in its absence can help.
I like to use unflavoured whey protein or vanilla whey protein, but there is also hemp protein powder and whey isolate.
When buying protein, always check if it contains sugar because some do especially the flavored ones.
Recipes made with Protein Powders
- Keto Challah Bread
- Gingerbread Cookies
- Vanilla Crescents
- Ice Cream Cones
- Fiber Bread Rolls
- Sweet Cinnamon Chaffle
- Yogurt Buns
- Smores Chaffle
A thickening agent or a stabilizer, Xanthan Gum is a perfect addition, when we need our baked goods to hold together and prevent separating.
Is not one of the cheapest options, but with baking, you need only a small tiny bit, so one small box lasts a long time.
Both of the gums add a beautiful consistency and keeps the dough nicely together.
Recipe using Xanthan Gum
Very similar to the Xanthan Gum, Guar Gum serves the purpose of combining our ingredients.
Recipes using Guar Gum
What is the difference between Xanthan Gum and Guar Gum?
Using both of the gums in my recipes I can say, the difference is in the touch.
While dough made with Xanthan Gum is best formed with oily or wet hands, Guar Gum is perfect to form with fully dry hands.
Guar gum does not make the dough sticky as Xanthan Gum does and therefore is much easier to form.
A great example is recipes I have used for our Keto Gnocchi made with Guar Gum compare to Keto French Fries mixed with Xanthan Gum.
Pork rinds bought or homemade can be accepted as one of the Keto and Low Carb Flour Substitute as well.
Grind into flour, they can be added to Schnitzel or breaded food making and adds a perfect crunch to the final goods.
Recipes using Pork Rinds
Very similar to the Pork rinds, those crunchy Keto or Low Carb Flour Alternative is perfect to use in breaded chicken, nuggets, or just added to any keto food. With their salty and crunchy flavor and texture, they are the ones you have to have in your Kitchen Pantry.
Available to purchase and add into cooking or baking in our lifestyle, I am adding it as an alternative, even though I have not used it yet in any recipe.
I do have a recipe I would like to try for Keto Noodles, but it is still on a waiting list.
As you might have all heard of Shirataki Noodles, Miracle Noodles, and No Carb Noodles, they all are make our of Glucomannan Flour.
Recipes containing Glucomannan
As with any nut or other Low Carb Flour alternatives, they are best to be used fresh once opened, we do have a great tip for storing them.
Stored in Mason Jars in either your fridge or freezer, they retain the freshness much longer compared to if you have them stores on a shelf in your kitchen pantry.
It is advisable to better purchase Nut Flours in a smaller packaging as you do not have to store the open box for a long time.
You can certainly store any of the keto Flours in the freezer and it is advisable if you do have space. Freezer not only keeps them extra fresh but will prevent them from going bad or getting moldy as this can happen in a very warm or moist environment.
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